Jump squats: how to do them without errors

they are very useful exercises to tone the buttocks and, in general, all the lower limbs. In the long run, however, they can become a bit boring and even lose effectiveness. To add a bit of liveliness to the workout, a good strategy can be to add a jump. Jump squats also increase speed, power and heart rate, allowing you to get additional benefits. But be careful: jump squats are easy on the surface. In reality, they hide several pitfalls. If not done correctly, they can cause abnormal soreness, cause pain and trauma to the knees and / or ankles, making the training ineffective.

There are other variations of squats: thrust squats and burpees.

If you are doing the Bulgarian split squats, beware of these mistakes.

While being careful, if you want to intensify your workout there are mobility exercises to make the squats deeper.

Squats are considered isotonic exercises, which differ from isometrics.

of the lower limbs may have poor hip mobility, a very common condition due to modern lifestyles. The sitting position maintained for hours, in fact, stresses the hip flexors (the muscles that bend the hips), causing tension and pain, especially when squatting. Also, when the hip joints are not used to a position other than sitting, they have a hard time adjusting to "new" movements, just like jump squats. This is why performing these types of exercises can be more difficult than expected. To compensate, the body can put excessive strain on the knees, ankles and lower back, which therefore can suffer from various types of aches and pains.

Exercises to mobilize the hips
If the hip is not very mobile, incorporate hip mobility exercises into your daily routine. Here are two examples.

1.Lizard Pose

Position yourself in the yoga position of the upside-down dog, forming an inverted V, with your hands and feet flat on the ground. Exhale as you bend your right leg and place your right foot in your hands, doing a low lunge. Bring your right hand into your right foot. Make sure your right knee stays in line with your right ankle. Look down at the mat, keeping your shoulders above your wrists and hips forward. Hold this position for a few deep breaths and slow before returning to the downward facing dog.Repeat on the opposite side.
For a deeper stretch, get down on your elbows and / or gently place your back knee on the floor.

2. Pigeon Pose

Get on all fours with your hands under your shoulders and your knees under your hips. Move your right knee forward so that it lies on the floor behind your right hand. Then, bring your right ankle towards the left edge of the mat. Straighten your left leg behind you so that the top of the foot is flat on the mat. Make sure that your hips are forward and the weight is evenly distributed on both sides. Keep your chest up and your hands on the floor in front of you. Hold this position for a few slow, deep breaths before returning to the starting position. Repeat on the opposite side. For a deeper stretch, bring your hands in front of you to lean forward and bring your chest to the mat.

and the gluteus medius, in fact, play a central role in jumps. When these muscles are unable to handle the strain, then jump squats will lack grit or, even worse, may cause soreness or pain in other muscles and joints (such as the knees and lower back).

To check the strength and stability of the glutes, perform a single-leg glute bridge.Lie on your back with your feet flat on the ground and your knees bent. Lift one foot, holding the hammer heel, and lift the hips towards the ceiling. Hold the position for 10 seconds, and repeat with the other leg.

If you find it hard to do this exercise, do another one. Wrap a mini resistance band just above or below your knees or ankles. Keeping your feet shoulder-width apart, take a big step forward so that there is tension in the band. Step forward with the other foot and continue for 1 minute. Then, walk backward for 1 minute. Keep your knees slightly bent. Rest briefly and repeat 1 or 2 more times.

after squat jumps is common. This exercise, in fact, has a great influence on the joints. While such stress on the knees may be healthy for some people, in those with arthritis, previous knee injuries, gluteus medius weakness or poor shape it may be excessive. squats that always keep at least one foot on the ground.

and add 1 to 2 repetitions each week. Alternatively, do some cardio activity.

. Then re-watch the video and check if your knees stay in line with your toes (they shouldn't collapse or push out) and your feet are pointing forward.
Take a second video of yourself crouching and jumping, positioning the camera so you have a side view. In this case the torso should remain upright (it should not fall forward when squatting) and the hips should be as if sitting backwards (the tailbone should not slip under, at the bottom of the squat). If everything is correct, you can continue like this. If not, stick to the classic version of squats for a while.

Donkey kicks are also perfect for training the buttocks.